Monday, September 1st is Labor Day! We are going to have one big workout followed by a Cookout/Potluck/Hero WOD at CFH! We will kick off the workout at 9:30 am. We will announce the hero WOD later, but more importantly, CFH will provide the meat we just ask you to bring a side and some drinks! We will grill out and hang out after the workout.
There will be a sign up on the whiteboard in the front gym. Put your name and the side your are bringing.
WOD
20 OHS 115/75
800 M Run
20 Power Snatch 115/75
400 M Run
-For Time-
(once everyone is finished we will rest for about 5 minutes then start the skill WOD)
Skill WOD
2 Min Max Double Unders
Rest 2 min
2 Min Max Double Unders
Score = Total Doubles
Drew getting ready to go overhead!
Competitors WOD
1RM Front Squat
“Tequila Montoya”
3 RFT:
400m Run
21 Pull ups
12 Hang Squat Snatches, 95/65
Then
10 Strict C2B pull ups
10 Double KB/DB Stiff Leg Deficit Dead Lifts
10 Double KB/DB Bent-over Row
3 Rounds